 Chicken with Creamy Dijon Sauce
Total preparation time: 27 minutes
Prep: 5 minutes
Cook: 22 minutes
Ingredients:
1 tablespoon olive oil
¼ cup finely chopped onions
4 boneless, skinless chicken breasts
1 cup Original soymilk
1 tablespoon Dijon mustard
¼ teaspoon salt
1½ teaspoons lemon juice
¾ teaspoon cornstarch
2 tablespoons sour cream
1 tablespoon chopped fresh dill weed OR 1 teaspoon dried dill weed
Pepper to taste
Directions:
1. Heat oil in 10-inch skillet over medium-high heat; add onion and chicken. Cook 3 to 5 minutes or until chicken is lightly browned on both sides; add soymilk. Cover and cook over medium-low heat about 12 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut. (Soymilk may develop a skin that can be stirred smooth). Remove chicken with slotted spoon and set aside, keeping warm.
2. Stir mustard and salt into soymilk; continue cooking until bubbly. Stir together lemon juice and cornstarch; stir into soymilk. Stir in sour cream and dill weed. Heat just until smooth, stirring constantly; season with pepper.
3. Add chicken; heat just until hot.
Nutritional Information:
1 Serving: Calories 210 (Calories from Fat 80); Fat 8g (Saturated 2g); Cholesterol 80mg; Sodium 350mg; Potassium 290mg; Carbohydrate 4g (Dietary Fiber 0g); Protein 30g
% Daily Value:
Vitamin A 4%; Vitamin C 2%; Vitamin D 6%; Calcium 10%; Iron 6%; Folic Acid 0%
Diet Exchanges:
1 Very Lean Meat; 2 Lean Meat; ½ milk
High Altitude (3500-6500 ft):
Cover and cook over medium-low heat about 15 minutes.
Serve With:
This delicious dish is especially good served over steamed rice.
Variation:
Try this recipe with 5-ounce salmon fillets. Garnish with fresh dill or sliced green onions for a hint of color.
Courtesy of 8th Continent® soymilk
Recipe from the Betty Crocker Healthy Heart Cookbook, now available in bookstores.
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